Six Pack Abs: Exercises and Diet for Fast Results!
Six Pack Abs: An Easy Guide to Getting What So Many Want.
Does it seem impossible to you? And, on the other hand, getting six pack abs with targeted exercises is quicker and easier than you think.
It is useless to spend hours and hours in the gym: just follow our routine and choose a diet for sculpted abs balanced and rich in foods suitable to deflate the belly. In less than a month you will get the results you were looking for!
In this video, we explain to you which are the exercises for sculpted abs in no time. We advise you to watch it, but to continue reading the article to understand more in detail what to do and what, instead, to avoid!
See also
The diet for sculpted, top abs
To have a flat stomach it is essential to start with nutrition: taking some foods instead of others could damage our strenuous training, and that is why we must respect a balanced diet that can help us.
Abs sculpted for women can be easily obtained by adding many foods capable of increasing metabolism to your kitchen, such as:
- fresh fruits and vegetables
- chicken and turkey
- the albumen of the eggs
- coconut milk
- unroasted dried fruit
- avocado
- Whole grains
- legumes
- bran and oatmeal
Cut out dairy, refined carbohydrates, sweets and fried foods from your six-pack diet. Remember to drink 2 liters of water a day and a draining herbal tea in the evening, while setting aside carbonated drinks (even low-calorie ones!) And alcohol for a while.
An example menu for a six pack abs diet could be:
Breakfast: green tea, bran and fruit
Snack: a handful of walnuts
Lunch: chicken breast (without skin!) With a side of boiled vegetables, or rice or wholemeal pasta with vegetables
Snack: a fruit
Dinner: lentil or chickpea soup, or rice or wholemeal pasta with vegetables
After dinner: a draining herbal tea and two walnuts
Exercises for your abs and video tutorials
Proper nutrition is not enough: exercises are essential to have sculpted abs. We want to help you with abdominal exercises to do at home because we believe that doing sport, whenever possible, from the comfort of home is the best solution to save energy. time and ... money! For this, we will guide you step by step (and video by video) towards a complete understanding of how to do situps!
Before starting your six pack abs workout it is essential to understand the difference between the different types of abdominal muscles, in order to identify different exercises and training methods. The central muscle is the largest and most responsible for a correct posture and a flat stomach: to exercise this muscle, crunches are essential. In this video we explain how to perform this workout that can slim and deflate the belly: remember to hold on for at least 30 seconds!
Among the most feared abs for women, there are the lower abs: without them, it seems impossible to get a flat and well-defined stomach, and indeed it is. The fat on women is deposited above all in this range and to eliminate it you need targeted and continuous training.
The exercises mainly involve the use of the legs and torso: the scissors or the bicycle are two examples of training for sculpted lower abdominals! We recommend doing 20 repetitions for 3 series, for both exercises. Another equally important exercise is that one. which consists in bringing the straight legs into the candlestick position, and then slowly descending with the back straight: also in this case a dozen repetitions is sufficient.
Not to be underestimated are the oblique abdominals, muscles that are more difficult to train, but which play a huge role when it comes to flat stomach and slim hips because they bind the torso to the lower limbs and define the abdominal muscles more clearly.
The most effective exercise is the side plank, to be held for at least 30 seconds on each side. Watch the video to understand how to do this part of the workout for your six pack abs!
An exercise to train the complete abdominal muscles is the one that uses the movement of the handlebar, the only tool that we recommend you buy for these home exercises. Remember to always keep your back straight and not to strain other muscles, if not those of the "abdomen, to perform the movements.
Abs sculpted in a month: the routine to follow
You won't need the magic lamp - your six pack awaits you with a promise to commit for a month! At first you may feel tired and unmotivated, but after the first week you will get results that will completely change your mood and your outlook.
Week 1 - day 1
Start your six pack abs workout with some stretching exercises to avoid annoying and painful jerking. Choose a muscle band and start with that: for example, go with the crunch for 3 sets of 30 reps each.
Week 1 - day 2
Do you feel some pain after yesterday's exercises? If you haven't exercised for a long time, this is perfectly normal: by warming up the muscles, slowly, the pain will decrease!
Now is the time to strain another part of the abdominal muscles, the lower ones. Repeat the exercises for 3 sets of 30 and remember to take a one minute break between sets!
Week 1 - day 3
Well deserved rest!
Week 1 - day 4
It's time to increase the intensity. How? By dedicating yourself to the whole abdomen with exercises that use the dumbbell! Go with 3 sets of 30 reps each!
Week 1 - day 5
It's time for oblique abdominals, your best friend for fighting the annoying love handles. Start with a side plank and hold the position for at least 30 seconds on each side!
Week 1 - day 6
Also this day rest and give your abdominal muscles a chance to recover.
Week 1 - day 7
It's time for aerobic exercise, such as running (on the spot, if you don't want to go out) of at least half an hour that will help you burn abdominal fat!
After the first week of training, simply increase the frequency and repetitions of the exercises for the rest of the month. Finally, remember to combine these exercises with your diet for sculpted abs and be prepared to compare only crop tops!
